At Bespoken, we call this way of working “Outside In”. We know that a physical change which makes you look more confident on the outside can help you feel more powerful on the inside. Even though Cuddy’s Power Posing has come under scrutiny in the last few months, there is still a solid amount of science to back up the idea that our physical environment can instantly change the way the world sees us (and how we see the world). In fact, we’ve seen people transform in just moments by making a few small adjustments.

President Eisenhower used Embodied Cognition. He “firmly determined that my mannerisms and speech in public would always reflect the cheerful certainty of victory… To translate this conviction into tangible results, I adopted a policy of circulating through the whole force to the full limit imposed by physical considerations. I did my best to meet everyone from general to private with a smile, a pat on the back and a definite interest in his problems.”

Eye contact

The head of TED says eye contact is the first thing speakers should do to engage an audience. When you look into someone’s eyes, their body produces a chemical called phenylethylamine which can stimulate the feeling of being in love. Another study found that eye contact utilizes the same part of your brain as complex reasoning, which is why people often have to look away during conversation when they are thinking. When used as a tool, eye contact can be a litmus test of confidence—it’s a way of jumpstarting an emotional connection. Practice maintaining eye contact with the person who pours your cup of coffee and work up from there. Using eye contact can be an anchor when communicating and will make you appear more confident and in control.

Speaking on your spine

Pay attention to your posture in different situations. When you’re nervous, are you closed off? When you’re comfortable, are you standing up straighter? If you naturally slump to one side, intentionally find your postural center and get comfortable living there. You will appear more confident standing openly and upright. According to Cuddy, standing in this position for more than 60 seconds increases your testosterone (making you feel more confident) and decreases your cortisol (making you feel less stressed).

Mindful breathing

Telling a nervous person to take a deep breath can be a recipe for disaster. Breathing can quickly become another thing you’re not doing correctly. Anything that adds to the cacophony of thoughts can be unhelpful. The act of simply putting your attention on your breath can be soothing. The trick is to keep reminding yourself to return your attention to the breath without judgment. Practice Meditation Lite—where you simply watch the breath go in and out for ~25 breaths. Breathing intentionally for a short period of time can soothe the sympathetic nervous system (the part activated by stress) and stimulate the opposing parasympathetic reaction (the part that calms us down). Setting up small wins is sometimes the best approach to changing lifelong behaviors and learning new things.